I'm newish to lifting, and am now on the ten week training program written about in one of the articles on here.... my question is, with the overhead medicine ball throws, is there an alternate exercise I can do when there is no space for them? My gym has mirrors on all walls so I have to throw it at the floor. Any help will be greatly appreciated!

Well, because there's no deceleration component to most MB throws, you won't really be able to swap in another exercise with the exact same benefits. If you're referring to the throw that closely resembles a push press, I'd say to do plyo pushups instead. If by overhead you mean the throw using explosive triple extension to chuck the ball over and behind you, then DB snatches or something similar would work decently. Hope that helps.

If you are talking about overhead med ball slams where you throw it down to the ground, you can use the rope attachment on a high cable machine.

Kneel down and face away from the stack like you are doing typical rope crunches.

Use a heavy weight.

Here's the key: relax on the negative and allow the rope to almost pull you off the ground. Instead of a smooth turnaround between the eccentric and concentric, use a violent contraction to stop the eccentric and reverse the direction of the weights. Hard focus on the abs so the lats don't take over.

If you were asking about a different kind of throw, well...hell, you should try this anyway because it's awesome.